Don’t forget, December Membership Fees are due Immediately.
The CrossFit Alloy WOD for 12/2/2013:
5, 5, 5
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As Many Reps as Possible in 6 Minutes:
2 minutes of Power Cleans (135/95)
2 minutes of Shoulder to Overhead (135/95)
2 minutes of Overhead Squats (135/95)
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For those of you competing in the Winter Chiller on February 1, this is the strength WOD that everyone will do. Pick a strategy and see how it works. We have been working on pacing strategies in the Competition Class. For those of you who are not competing, see how you stack up against those who are. You will also gain an appreciation for what the competitors are going through while you watch them compete in Fairmont, WV on February 1, 2014.
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Strength: Everyone is a Platinum. Keep those elbows up and lift heavy.
Platinum: As written above.
AMRAP 6 Min:
2 Min Power Clean (115/75)
2 Min Shoulder to Overhead (115/75)
2 Min Overhead Squats (115/75)
AMRAP 6 Min:
2 Min Power Clean (95/65)
2 Min Shoulder to Overhead (95/65)
2 Min Overhead Squats (95/65)
AMRAP: 6 Min:
2 Min Power Clean (75-55/55-35)
2 Min Shoulder to Overhead (75-55/55-35)
2 Min Overhead Squats (75-55/55-35)
205 lbs. Front Squat
Brass: 52 total reps (did 45lbs for overhead squats)
155 lbs. for front squats
Steel: 115 lbs. for cleans (got 16), but had to modify for the remainder of the WOD with Push-ups (53) and front squats @ 115 lbs. (18) for a total of 87.